TOP TEN NUTRIENTS MEN NEED MOST

Health magazines are trying to get Baby Boomer men to take enough vitamins by telling them that vitamins preserve and protect good health, and "good health means a healthy sex life." Apparently there are some men in the age group of 35 to 50 who are not taking enough B-6 and vitamin E, numbers 1 and 2 on the top ten of men's most needed nutrients, and also are not taking any type of vitamin or mineral supplement. Good sources of vitamins E and B-6 are:

eggs
whole grains in breads and cereals
nuts and seeds
vegetable oils
meats
B-complex with C supplement

And for those of you who worry about prostate cancer, keep an eye out for Lycopene, number 3 on the list of men's top ten needed nutrients. This occurs naturally in fruits that are naturally colored carotenoid (red, yellow and orange) such as guava, watermelon, tomatoes and pink grapefruit. They have been found to protect against prostate cancer.

The foods that tend to be favorites among men are not the best choices for good health. Yet a healthy diet and regular exercise can help prevent heart disease and cancer, the No. 1 and No. 2 killers for men over 35.

And, men, food that is good for the cardiovascular system is also good for erectile function.

Women have known the value of soy for years now. Research is showing that soy may benefit men too. Soy foods provide protein. They are low in saturated fats. They help to maintain a healthful diet because of these two qualities.

Men Vs Women

A balanced diet for both men and women is a diet rich in vitamins, minerals, fiber and low fat food. Men, however, need more of an amount of food than women--about one serving more--simply because they have more body mass. Nutrients that men especially need are zinc, number 4 on the top ten; vitamin B-6 essential nutrients for glandular functions, essential fatty acids, magnesium, number 5, and oxidant vitamins.

Men need magnesium in extra qualities because of its contribution to muscle structure. Magnesium regulates muscle contractions, bone building and also the heartbeat, nervous system functioning and blood clotting. The Recommended Dietary Allowance (RDA) of magnesium for men above 31 years of age is 420 mg every day. Magnesium consumption also reduces the risk of diabetes. Foods rich in magnesium include whole grains such as brown rice, all kinds of nuts, wheat germ, fish, beans, and apples.

Zinc is an essential nutrient for the health of the prostate. Studies have shown that men with zinc deficiencies are at a greater risk of prostate cancer. Zinc helps prostate function, testosterone synthesis and activity, and sperm development. Zinc is recognized as a crucial component in immune system defenses, wound healing and overall body development. To get enough zinc you need a diet rich in mushrooms, quality meats, and other sources.

Men need to take omega-3 fats. number 6, because of their high fat intake and unhealthy eating habits. These habits result in obesity, high blood pressure and heart problems--all common disorders in men. Omega-3 fatty acids are good for the heart, increase the levels of good cholesterol while decreasing the concentrations of bad cholesterol. Rich sources of essential fatty acids are almonds, walnuts, leafy green vegetables, and fish like tuna, mackerel and salmon.

Antioxidant Vitamins

The Carotenoid family, vitamins E and C, number 7 for vitamin C, comprise the oxidant vitamins. The antioxidant properties of vitamin E reduces the risk of many cardiovascular diseases and complications. The risk of stroke in men is reduced with high intake of these antioxidants. Vitamin C, of course, reduces the risk of cancer. Carotenoids known as cancer fighting antioxidants fight cancer and are found in the peels of fruit. It is suggested that you eat fruit with its peel on since they are rich in carotenoids. Papaya, guava, peach and citrus fruits contain high amounts of carotenoids. The best way to be sure you're getting these vitamins, is to choose brightly colored fruits and vegetables.

The Healthy Vitamin Trio

Vitamin B-6, B-12 and folic acids. number 8, work together to check inflammation during cancers and heart diseases. Men who are at high risk for strokes need to be sure that they include these three vitamins in their diet. They help to metabolize protein in the body. Foods rich in these three vitamins include eggs, quality meats, fish, bell peppers, figs, beans, wheat germ, barley, spinach, and brewer's yeast.

And here's a list of 10 disease-fighting foods for men that can be a good start to getting healthy. And we're still counting our top ten nutrients, by the way. We're on number 7, the healthy vitamin trio.

Food for Men #1 - Oysters

Ah, of course, the food of love. Long considered an aphrodisiac, they are first on men's healthy foods because just a few of them will deliver a full day's supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes from producing DNA to repairing cells.

You can also get your daily recommended dose of 11 milligrams per day by eating other shellfish, lean beef, or legumes.

Food for Men #2 - Bananas

Rich in potassium, number 9 on our top ten of men's most needed nutrients, bananas are needed to regulate nerves, heartbeat, and especially blood pressure. Magnesium is also found in bananas. And diets rich in potassium and magnesium can reduce the risk of a stroke. Keep the doctor away with a banana a day.

Bananas are a great source of B-6 and aid your immune system, help form red blood cells, make for a well-functioning nervous system and assist protein metabolism.

Other good potassium sources include orange juice, milk, tomato products, and beans.

Food for Men #3 - Omega-3 fatty acids, number 10 on our list of nutrients

You can't have a list of superfoods or top nutrients for men without having the healthy fat, omega-3 fatty acids. These polyunsaturated fats can benefit the heart, circulation, the immune system and reduce the risk for prostate cancer among other benefits.

Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride (blood fat) levels, reduce aches and pains in athletes, and help relieve certain types of arthritis.

You'll find them in fatty fish (salmon, sardines, tuna, mackerel, herring). The American Heart Association recommends that everyone eat these fish twice a week.

You can also get omega-3's in plant-based foods like flaxseed, walnuts, soy, canola oil and fortified products such as eggs.

But there are more reasons to eat fatty fish. They are a good source of vitamin D, on our list, a nutrient that tends to be deficient in our diets. With an adequate supply of vitamin D it can help prevent cancer, type 2 diabetes, high blood pressure and bone disease.

The last four foods for men are No. 4: Broccoli which prevents heart disease and cancer, No. 5 Brazil Nuts, packed with magnesium and selenium, powerful antioxidants; No. 6 whole grains, rich in fiber and full of B vitamins that can help lower LDL or "bad" cholesterol and also good for the prostate. No. 7 Plant Stanols, naturally occurring substances in fruits and vegetables that lower elevated cholesterol levels. No. 8 Soybeans to protect prostate health and to decrease cholesterol. No. 9 Berries or Cherries - full of the flavonoid, anthocyanin, an antioxidant. It may even slow the decline in brain function that can occur with aging. You need 5+ servings of these fruits a day. Other fruits for brain function are blackberries, blueberries, strawberries, raspberries, cranberries. And, finally, No. 10 food for men, Red-Orange Vegetables which contain vitamin C and beta-carotene, antioxidants, that preserve healthy skin cells and prevent oxidation from the sun.

Sources:

"11 Featured Nutrients: Why You Need Them," Eating Well